Biotin is a B group vitamin , also known as vitamin H, vitamin B7 or coenzyme R. It acts as a coenzyme in many metabolic processes, greatly influences diabetes and generally improves the condition of the nails and hair.
It can be found with other names such as:
- Biotine
- Biotine-D
- Coenzyme R
- Vitamin B7
- Vitamin H
- W factor
It is usually recommended very often when there is a health problem in the hair, because when the hair is thin, it is very likely that there is a lack of vitamins, minerals and amino acids. Biotin is taken in oral formulas to improve hair growth, but also in shampoo and serum. According to the laboratories, it protects from dryness of the hair and also stimulates its elasticity.
HOW DOES IT WORK?
Biotin is part of enzymes that are involved in different metabolic cycles such as fats and carbohydrates, in the transfer of carbon dioxide. It is produced in the intestines , but can also be found in many foods.
WHAT FOODS CONTRIBUTE BIOTIN:
The diet in general if it is balanced usually already have a good contribution of Biotin without the need to take an extra contribution. For the normal metabolism of a person and that is why there are usually not many people with biotin deficiency , perhaps sometimes during pregnancy or breastfeeding.
Foods are rich in biotin, such as:
Beans, bread, cauliflower, raw egg yolk, fish, liver, legumes, kidneys, meat, dairy, nuts, barley, oysters, peanuts, poultry and whole grain, wheat germ, whole grains, salmon and bananas. It is found in many other foods in small quantity.
WHAT OTHER COMPONENTS ARE FORMULATED WITH THE BIOTIN:
Along with other vitamins such as folic acid, zinc or vitamins A, C, D and Biotin stimulates hair growth and prevents breakage.
If we want to have long hair it is important that it does not break and be strong so it is important to supplement with biotin.
Improves the thickness but not the speed of hair growth.
USES of BIOTIN
Improves the health of the skin, nerves, digestive tract, metabolism and cells. Biotin can treat some nervous pathology resulting from kidney failure or diabetes.
In people with type II diabetes , combining it with chromium, can improve blood sugar levels and improve the resistance of insulin and the nervous problem related to this disease. Improves the strength of the nails, hair loss.
When there is a more important loss of hair an extra contribution is useful: the continued use of biotin, helps to improve the strength and health of the roots and follicles , which improves the strength and filling of the hair.
In children suffering from Alopecia Areata , when they have been supplemented with biotin and zinc, this improvement especially when they are added creams with clobetasol propionate. And hair loss is reduced in this childhood ailment.
SYMPTOMS OF BIOTIN DEFICIENCY
It is difficult to detect a deficiency of biotin with a blood analysis so this deficiency can usually be suspected due to the appearance of different symptoms.
It may be a sign of biotin deficiency :
- Finer hair, redness and skin eczema , especially around the eyes, nose and mouth.
- Depression, exhaustion, hallucinations and tingling in arms and legs.
- During pregnancy , there may be a small deficit of biotin, which is why it is quite common for biotin supplements to be prescribed.
- People with intubated nutrition, poor nutrition or rapid weight loss.
- During diabetes this deficiency may also be common.
- Many times it is also used in hair loss , weakness of the nails. Skin irritation in children such as seborrheic dermatitis, diabetes and depression.
- There is some evidence that smoking can make you lose some biotin.
- Biotin deficiency is quite unusual, sometimes in people who consume a lot of alcohol , or many amounts of raw egg white , which contains a protein that blocks the absorption of biotin.
EFFECTIVENESS OF BIOTIN SUPPLEMENTATION
The real effectiveness of biotin for hair: on the fastest hair growth : it does not make it grow faster but stronger and healthier. As well as improving the nails . So it is useful in alopecia. But if it is a very important alopecia maybe it is not powerful enough.
On shampoos with biotin
The manufacturers say that it improves the thickness of the hair, improves the quantity and the brightness but there are no scientific studies that endorse these benefits.
Some time ago we talked about horse shampoo for hair growth, it was a shampoo rich in biotin, although people's hair is very different from horse hair and they can wash, but also dry their hair too many times. It spoiled too much and the effectiveness in the growth was null.
About hair loss
For hair loss, it has to be combined with zinc and with some topical component such as minoxidil or epidermal growth factor.
In diabetes
Some people use biotin to regulate blood sugar levels , but there is not enough evidence of this action, however, it has to be combined with chromium.
On cholesterol levels, there is also not enough evidence to help lower LDL levels.
If Biotin is taken alone it does not seem to affect blood sugar levels, in people suffering from type II diabetes however if combined with chromium it is observed that it helps to reduce these sugar levels. Some studies also study that this combination is also effective in reducing LDL cholesterol levels compared to HDL ( good ).
It also seems to reduce the nerve pains in diabetes.
Weakness of the nails in hands and feet:
It can help harden the nails when they are weak.
PRECAUTIONS
It is safe to take biotin, since they are generally very well tolerated.
Although special precautions must be followed when:
Pregnancy and lactation , it is safe, but always with the medical indication.
Renal dialysis : a biotin supplement is often necessary when you are being treated with renal dialysis.
There are no side effects and it is safe to take supplements with biotin.
It is not toxic , the levels of toxicity should be very high and I have not found references on this, so it is very strange.
Better discuss it in the doctor, especially during pregnancy and lactation.
DRUG INTERACTIONS
Many medications are metabolized in the liver , sometimes taking biotin can increase the effects or side effects of these, so it is preferable if you are taking some type of medication to speak with the doctor before taking Biotin.
Like, haloperidol, Imipramine, Olanzapine, propanolol, Tacrine, theophylline, Zolmitriptan, although there are others.
INTERACTION WITH NATURAL PRODUCTS
Alpha-lipoic
This product together with biotin, can reduce the absorption of one and the other.
Vitamin B5, or pantothenic acid
Likewise, when taken together with biotin, the absorption of one and the other can be reduced.
FOOD INTERACTION
Egg whites , contains a substance that prevents the absorption of biotin by the intestine and prevents its absorption. If you take 2 or more egg whites without cooking it can cause loss of biotin levels.
DOSE
The most usual dose recommended for adults in laboratories is 30 mcg / day.
But when we are taking supplements to improve hair growth, the recommended doses are much more variable ranging from 500 to 700 mcg / day.
If you increase the dose of biotin as much as 500 mcg, there is no problem of overdose but not much more benefit, since it is going to excrete in the urine, it will turn a yellow color to the urine.
Biotin however in formulas that are specific for hair loss and strengthen it, laboratories recommend up to 5000mcg / day.
To begin to notice effects, a minimum of 3 months up to 6 months has to be taken.
The dose depends a lot on the conditions of each person, age, state of health ...
There is no scientific guideline to determine the appropriate dose of biotin, so the ideal is to follow the guidelines of the laboratory manufacturer of the product to be purchased.
But overall:
- 7 mcg babies from 0-12 months
- 8 mcg babies 1-3 years
- 12 mcg children aged 4-8 years
- 20 mcg children aged 9-13 years
- 25 mcg youth of 14-18 years
- 30 mcg adults over 18, pregnant
- 35 mcg in women in lactation